I have a very specific question about Max-OT and warmup sets. I've seen it recommended to begin the routine with several warmup sets. A typical reccomendation seems to be 12 reps @ 50% of the target weight, then 10 reps @ 50% of the target weight, then 6 reps @ 65% of the target weight. Assuming that the target weight is chosen to allow 4-6 reps to failure, the warmup sets are supposed to be quite easy. Now, what happens if, for whatever reason, I find that warmup sets done to this formula are unexpectedly tiring? I understand that it is undesirable to fatigue the muscles before performing the heavy, working sets. If I find the warmup sets tiring - even though they are at the reccomended percentage of the working weight and the working weight allows for 4-6 reps - whiat approach would you consider most advisable? Should I do the warmup sets at a lower percentage of the working weight, for example?

Last week I did the warmup sets and they worked ok for me. The weight i was going for was 30kg bench press. so they say to do 5 warmup sets so I did: 1) 10kg x 12 2mins rest 2) 12kg x 10 2mins rest 3) 16kg x 6 2mins rest 4) 18kg x 3 2mins rest 5) 20kg x 1 2mins rest 6,7,8) 30kg x 4-6 3min rest If your finding it tiring I would probably say lower the beggining sets then work your way up. Thats the sort of plan I did for all the workouts

Yea, lower the weight, basically. I found MAXOT Warmup to be a bit more than I needed. 2-3 warmup sets and 1 acclimation set was about all I would do.

I used to do 12 x 50% 10 x 60% 6 x 80% 3 x 90% 1 x 100% where % is of the working set's weight (the 4-6 weight) and rest 1.5 or 2 minutes between sets. In retrospect, I agree with GTX that that was way more than I needed. Now, I work in almost the same rep range much of the time (3-5) and only warm-up with 8 x 50%, 5 x 75% (but I'm not following Max-OT anymore) or with three sets when I'm doing squats or deads, etc.